Tobey Maguire Workout & Diet: How He Got Buff Spiderman

tobey-maguire-spider-man-workout

Tobey Maguire Workout

The Tobey Maguire Workout is a twice-a-day, six-days-a-week workout that combines martial arts, cardio, gymnastics, yoga and weightlifting. The goal was to get him bulked up for his role as Spiderman. He had six months to get in shape for Spiderman. Regarding his Spiderman workout and diet, Tobey Maguire talks about his workout routine, below.

spiderman tobey maguire workout

I go on a diet where I’m on it for six days a week, and then I give myself a free day. The same goes with my workouts.

Tobey Maguire got the services of celebrity trainer Gregory Joujon-Roche, who is credited with shaping Brad Pitt for Troy. Together, Tobey Maguire and Greg Joujon-Roche crafted a workout that would get Tobey Maguire into Spiderman shape. They used workouts that Tobey Maguire likes to do, like running and gymnastics, while adhering to his vegetarian diet.

Tobey Maguire Workout Monday Routine = Chest & Shoulders

  • 1 hour cardio on Treadmill (@2% Incline) with Abs Intervals
  • 1-2 hours weightlifting: Chest / Shoulders Focus

Here’s the¬†Tobey Maguire Treadmill Cardio/Abs Routine.¬†Tobey Maguire’s trainer, Gregory Joujon-Roche monitors his heart to make sure it’s at the correct level.

  1. Do 20 minutes on Treadmill (@2% Incline)
  2. After 10 minutes, make sure you’re heart rate is @75%
  3. After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
  4. Accordion Crunches
  5. Side Bridges
  6. Supermans
  7. 2 minutes treadmill @ 85% heart rate (160 BPM)
  8. Repeat Ab Circuit (x4 times total sets)
  9. Do 2 minute sprint between each ab circuit
  10. After 4th set of abs, end with run on treadmill for 5 minutes @87%

After doing cardio/abs, they would have specific body parts they would work on. They would start each weak with chest / shoulder muscles. Instead of weights, the Tobey Maguire workouts sometimes uses a heavy gym ball instead. The Tobey Maguire is focused on “killing it” each set, not on the number of reps you do. Here’s the Monday weightlifting routine:

  1. Dive Bombers
  2. Dumbbell Bench Press or (Swiss Ball Push-Ups)
  3. Advanced Chest Flys
  4. Cable Flys or (Swiss Ball Incline Flys)
  5. Military Press
  6. Shoulder Workout Plan: Lateral Flys
  7. Front Raises
  8. Barrel Flys
  9. Rep-Out Push-Ups (as many as you can)

Tobey Maguire faced early criticism that he was too small to play Spiderman. He took this criticism to heart, and used it for motivation. Inspired by the naysayers, Tobey Maguire says:

I look forward to constantly changing people’s opinions of me. I think that’s the fun of it. I spend 2-4 hours working out a day, six days a week. It’s a combination of strength training, cardio stuff, stretching stuff.

Tobey-Maguire-Workout

11 COMMENTS

  1. “We would work on a body part each day till we killed it.” I understand most of these exercises are body weight but what about the dumbbell bench press? What weight is killing it? A light weight that only lets you get 10 reps? A heavy weight of 5 reps? I don’t want to get number focused, but light or heavy weight?

    • Yes, the mentality here is mostly for body weight exercises. When you’re incorporating so many muscle groups, it’s easy to quit before you really have to. Tobey’s trainer wanted them driven to get to muscle exhaustion, not be numbers focused.

      For rep ranges, it depends on your goals. Do you want power, size and strength, or fat-burning?

      Scientific research has so far found the following:

      Power-heavy weight where exhaustion comes after 1-6 reps.

      Size-heavy weight where exhaustion comes around 6-8 reps.

      Fat-burning-light weight done for at least 12 reps.

  2. “We would work on a body part each day till we killed it.” I understand most of these exercises are body weight but what about the dumbbell bench press? What weight is killing it? A light weight that only lets you get 10 reps? A heavy weight of 5 reps? I don’t want to get number focused, but light or heavy weight?

  3. “We would work on a body part each day till we killed it.” I understand most of these exercises are body weight but what about the dumbbell bench press? What weight is killing it? A light weight that only lets you get 10 reps? A heavy weight of 5 reps? I don’t want to get number focused, but light or heavy weight?

  4. “We would work on a body part each day till we killed it.” I understand most of these exercises are body weight but what about the dumbbell bench press? What weight is killing it? A light weight that only lets you get 10 reps? A heavy weight of 5 reps? I don’t want to get number focused, but light or heavy weight?

    • Yes, the mentality here is mostly for body weight exercises. When you’re incorporating so many muscle groups, it’s easy to quit before you really have to. Tobey’s trainer wanted them driven to get to muscle exhaustion, not be numbers focused.

      For rep ranges, it depends on your goals. Do you want power, size and strength, or fat-burning?

      Scientific research has so far found the following:

      Power-heavy weight where exhaustion comes after 1-6 reps.

      Size-heavy weight where exhaustion comes around 6-8 reps.

      Fat-burning-light weight done for at least 12 reps.

    • Yes, the mentality here is mostly for body weight exercises. When you’re incorporating so many muscle groups, it’s easy to quit before you really have to. Tobey’s trainer wanted them driven to get to muscle exhaustion, not be numbers focused.

      For rep ranges, it depends on your goals. Do you want power, size and strength, or fat-burning?

      Scientific research has so far found the following:

      Power-heavy weight where exhaustion comes after 1-6 reps.

      Size-heavy weight where exhaustion comes around 6-8 reps.

      Fat-burning-light weight done for at least 12 reps.

    • Tobey Maguire & his trainer never stated the weights they used. But, it’s more important to find the weights that are right for you. Every set should be done where you start to fail on the last couple reps. If you have a spotter, than make sure you have a tough time with the last few reps. This is how you know you have the proper weight.

      For reps, science has shown: Do 6-8 for pure strength; 8-12 for size/getting ripped (best zone); 12-15 for definition/conditioning. Good Luck!

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